@SideSplit well let me tell you something i dsicover, Im 16 and i had a lot of injurys trying to do the splits anywayyy, For some reason the pelvis have some influence to the top part of the femur, if yuo toward your pelvis to forward of yuor legs, the femur will release some preasure but if you leave the pelvis it would hurt, (Which hapen me a lot) i think its about some genetic thing about the disorder of the coxofemural articulation, that's why when i do the splits i have to bend my torso.
(...) what is called femoral anteversion or another condition called caxa vara. When you point your feet up, not only the amount of external rotation available at the hip influence the angle between the legs, but also the orientation of the acetabulum. For some people, it will be directly oriented lateraly (these people will have a perfect front split) or for other people, it will be oriented a little anteriorly (these people will never be able to have a full front split). Does that help?
Hey! Maybe I have an anwer, but I'm not completely sure. First, when you point your feet up, it's not the gluteus muscles that work but the external rotator muscle group (inferior and superio gemini, external and internal obturator). That aside, when you point your feet forward, that is when the greater trochanter of the femur has the most probability of being in contact with the acetabulum. But, in some people, it will never come in contact because of anatomical particularity (...)
@MrOtherthere - my response is what Thomas Kurz (the man in this video) said in his book Stretching Scientifically when addressing this exact question.
with the feet pointing forward it's mostly gravity that forces the stretch. with the feet pointing up however it is the strength of the glutes pulling the legs open. if you can do the full side split with feet forward it means you have all the necessary flexibility to do 180 degrees with feet up. but if your legs pull in, it means your glutes and abductors are not strong enough to keep them out. strengthen them.
@LFJ I can only stretch for the splits with my feet pointing up or at a 45 from the floor. If my feet are flat to the floor i get too much knee pain. Any ideas??
@nisher15 Kurz suggests doing the isometric stretch from a horse stance and gradually making it wider and lower. That way the knees stay bent and protected throughout the exercise. If the knees are straight and you try to spread the feet wider than your flexibility allows, then the knees will bend outward and cause pain or damage. In the relaxed side split stretch using the hands or forearms for support, you may do it whichever way takes pain from the knees. It is a "relaxed" stretch after all.
@SideSplit well let me tell you something i dsicover, Im 16 and i had a lot of injurys trying to do the splits anywayyy, For some reason the pelvis have some influence to the top part of the femur, if yuo toward your pelvis to forward of yuor legs, the femur will release some preasure but if you leave the pelvis it would hurt, (Which hapen me a lot) i think its about some genetic thing about the disorder of the coxofemural articulation, that's why when i do the splits i have to bend my torso.
JMRG2992 5 months ago
so if i don't straight my back i will get into the side split (if my muslcles are stretched of course)
MrFlyingKicker 5 months ago
(...) what is called femoral anteversion or another condition called caxa vara. When you point your feet up, not only the amount of external rotation available at the hip influence the angle between the legs, but also the orientation of the acetabulum. For some people, it will be directly oriented lateraly (these people will have a perfect front split) or for other people, it will be oriented a little anteriorly (these people will never be able to have a full front split). Does that help?
MrOtherthere 11 months ago
Hey! Maybe I have an anwer, but I'm not completely sure. First, when you point your feet up, it's not the gluteus muscles that work but the external rotator muscle group (inferior and superio gemini, external and internal obturator). That aside, when you point your feet forward, that is when the greater trochanter of the femur has the most probability of being in contact with the acetabulum. But, in some people, it will never come in contact because of anatomical particularity (...)
MrOtherthere 11 months ago
@MrOtherthere - my response is what Thomas Kurz (the man in this video) said in his book Stretching Scientifically when addressing this exact question.
LFJ 7 months ago
with the feet pointing forward it's mostly gravity that forces the stretch. with the feet pointing up however it is the strength of the glutes pulling the legs open. if you can do the full side split with feet forward it means you have all the necessary flexibility to do 180 degrees with feet up. but if your legs pull in, it means your glutes and abductors are not strong enough to keep them out. strengthen them.
LFJ 1 year ago
@LFJ I can only stretch for the splits with my feet pointing up or at a 45 from the floor. If my feet are flat to the floor i get too much knee pain. Any ideas??
nisher15 7 months ago
@nisher15 Kurz suggests doing the isometric stretch from a horse stance and gradually making it wider and lower. That way the knees stay bent and protected throughout the exercise. If the knees are straight and you try to spread the feet wider than your flexibility allows, then the knees will bend outward and cause pain or damage. In the relaxed side split stretch using the hands or forearms for support, you may do it whichever way takes pain from the knees. It is a "relaxed" stretch after all.
LFJ 7 months ago
how the hell has his hip bones not just popped out???
TOWinkworthIpswich 1 year ago